health:eatfatgetthin
Table of Contents
Based on the book "Eat Fat Get Thin" by Dr. Mark Hyman
Nourish
what you eat and drink and what you avoid as well as which daily supplements to take
What to eat
- Fat
- only good, healthy fats and clean (grass-fed/sustainably raised) animal foods
- include at least 1 serving of fat in every meal
- avocados
- extra virgin olive oil
- nuts and seeds
- extra virgin coconut oil
- organic coconut milk
- whole organic eggs
- fatty fish
- sardines
- wild salmon
- mackerel
- herring
- grass-fed meat
- lamb
- bison
- beef
- organic poultry
- MCT oil
- salad dressings
- smoothies
- coffee
- 1 serving =
- 1 tablespoon of oil
- a handful of nuts/seeds
- 4 ounces (~100g) of fish or animal protein
- 4-5 servings/day
- Protein
- 4-6 ounces (100-175g) at each meal
- Carbohydrates (50-75% fiber)
- all vegetables are carbs
- broccoli
- asparagus
- green beans
- Snacks (optional)
- handful of raw nuts
- raw veggies with almond or cashew butter
- olive tapenade
- tahini
- half an avocado
- Salt
- 1-2 teaspoons/day of sea salt
- Fruit
- 75-150g per day of (and ONLY of)
- berries
- pomegranate seeds
- watermelon (yuck!)
- lemon
- lime
- kiwi
- Bone broth
- 1-2 cups/day
- Water
- 64+oz/day
Breakfast
- eat only fat, protein, and/or veggies
- e.g., eggs + spinach
Lunch
- 75% non-strachy veggies
- 25% protein (by volume)
- fatty fish
- meat
- nuts/seeds
- fat
- dressings
- olive oil
- coconut oil
Dinner
- same as lunch
What to avoid
- gluten
- all grains
- all dairy products
- beans
- all fruit except those listed above
- refined vegetable oil
- processed foods of any kind
- artificial sweeteners
- natural sweeteners
- carrageenan
- alcohol
Good sources of fat
- extra virgin coconut oil
- extra virgin olive oil
- MCT oil
- organic coconut milk
- avocado
- fatty fish
- sardines
- mackerel
- herring
- black cod
- wild salmon
- sole
- nuts and seeds
- olives
- grass-fed butter
Good sources of protein
- whole free-range organic or omega-3 eggs
- unlimited amount
- grass-fed, organic, sustainably raised meat
- avoid pork; accumulates more toxins than other animals
- fatty fish
- at least 3-4 times/week
- shellfish
- e.g., shrimp
- AVOID lobster
- organic poultry
- chicken
- turkey
- duck
- organic non-GMO tofu or tempeh
- seeds
- nuts
- almonds
- macadamia
- walnuts
- avoid protein powders :(
- IF using protein powders…
- choose plant-based proteins
- hemp or chia
- egg proteins
- collagen protein
- plain, unflavored, unsweetened varieties
- avoid consuming protein powder daily :(
- increased allergenic potential
Good sources of carbs
- vegetables
- avocados
- bell peppers
- carrots
- chives
- garlic
- green beans
- jalapenos
- lettuce
- mushrooms
- onions
- shallots
- snap peas
- snow peas
- spinach
- tomatoes
- fruit
- berries
- blackberries
- raspberries
- wild blueberries
- cranberries
- NOT strawberries
- kiwi
- nuts
- seeds
Energize
how much, when, and the ideal exercises to do on this program
Rejuvenate
simple strategies to make sure you're relaxing and sleep as well as you should
health/eatfatgetthin.txt · Last modified: 2025/04/13 16:15 by ron